Better Together: Calcium and Vitamin D

Bones are our bodies’ workhorses. They hold us up, carry us through our days, and provide strength, balance and protection. Without strong bones we couldn’t dance, hop, climb or tumble — life would be pretty dull indeed. As we age, our bones can become weaker. Men and women over 35 experience 1 percent bones loss every year, and for women this increases to 2-3 percent a few years after menopause. Lower bone mass means a higher risk of developing osteoporosis, which further thins bones and makes them more susceptible to fractures. So how we do slow the inevitable decline and keep our bones and healthy and strong? Plenty of exercise is essential to building and maintaining bone mass — particularly high-impact weight-bearing activities like jogging, tennis, and dancing. We also recommend you get enough calcium and vitamin D through your diet, supplements and lifestyle.

Calcium taken by itself, in food or in vitamins, isn’t enough to help your bones stay strong. To help your body absorb the calcium you get, you need to combine both calcium and Vitamin D. [tweet this]

So, for better bone health, remember:

Get plenty of calcium. Though dairy products are a good source of calcium, many of us don’t consume enough dairy to provide sufficient calcium for our diets. Lactose intolerance or avoiding the extra fat that can come with full fat cheese, yogurt, or milk can cut into your daily intake. Dark leafy greens, almonds, sesame seeds, and other foods can help.

Vitamin D-lightful. One of the best ways to get plenty of Vitamin D is through exposing your skin to sunshine. UV rays in sunlight activate our bodies’ natural production of Vitamin D. Even 10 minutes of sun exposure can help, but remember to cover up or protect your skin before you start to burn. So if you work indoors, take a short walk around the block in the middle of the day. Ask for the outdoor table at lunchtime — and don’t forget to roll your sleeves up!

Putting the D in diet. Depending on where you live, winter sunshine might not contain enough UV rays to activate Vitamin D production, so it’s important to get enough Vitamin D through your diet and supplements. Eggs, orange juice and fatty fish — especially salmon — are great sources of Vitamin D.

Cassandra Lord is a UK-based copywriter, editor and communications strategist. She helps tell the inside story of VitaMe, drawing on her decade of storytelling experience with brands ranging from Google to TransFair USA—and her degree in Folklore and Mythology from Harvard College.